Amal Al-Sibai
Saudi Gazette
“It’s 8 o’clock, time for bed!” calls Mom.
“5 more minutes, please,” begs Layla.
“No!” answers Mom.
“But I’m not sleep yet, and it’s a weekend,” argues Layla.
“Bed, now!” demands Mom.
Why do your parents insist that you sleep early at night, even during summer vacation? What should you do when you are having trouble falling asleep and you toss and turn in bed? Humans and mammals, like your cat and dog, insects, reptiles, and most birds are diurnal, which means their bodies sleep and rest at night, and they work, play, and eat during the day. Nocturnal animals, like bats and owls, sleep during the day and are active at night.
Since you are not an owl or a bat, your body needs to sleep early at night to stay healthy.
Scientists have found that children who do not sleep early have difficulty learning new information and they have lower scores in math and English tests at school. Kids have lower energy and attention levels, feel tired, and have a bad and cranky mood when they don’t get enough sleep. They even become slower when it comes to playing games and sports and solving puzzles. So, mom and dad are right, you do need to go to bed early, but how can you fall asleep instead of lying in bed for an hour, staring at the ceiling? Here’s how.
- In the hour before going to bed, you should not watch TV or play any electronic games because the images will keep your mind active and make it harder for you to fall asleep.
- You can play, run, and jump during the day, but in the evening your activities should be calm, such as coloring, reading a book, or just talking to someone.
- A great tool is to write in a diary or journal before going to bed; it helps you to express your feelings and chase your worries away.
- Take a warm bath before going to bed; it relaxes your whole body: muscles, skin, nerves, and mind!
- A nice, quiet bedtime story always helps kids to start feeling sleepy.
- Some foods are known to make the brain feel relaxed and sleepy. Eat these foods as a night time snack to help you doze off: a warm cup of milk, banana, toast and a slice of turkey, or toast and a teaspoon of honey, yogurt.
- Do not drink any soda or iced tea or tea or hot chocolate after 4:00 in the afternoon, because they contain caffeine, which is a chemical that excites the brain instead of relaxing it.
- Turn off the lights and sleep in a dark room. The light tricks your brain and makes it think that it is still time to stay awake. If you are really afraid of the dark, you can try to keep a very dim night-light.
- Make your bed comfortable. Cover with a soft blanket, hug a cuddly stuffed animal, and keep a picture of your family that makes you feel happy next to your bed.
- When in bed, recite some verses of the Quran that you know; you will quickly feel much better and more peaceful. You can also sing a song or count to 50.
- If you are scared of having nightmares, talk to your mom or dad about them. Sometimes talking about them to an adult can actually stop them from happening again.
- Keep the same routine every day, which could include: a warm bath, snack, doing your night time prayers, reading a bedtime story, saying some verses of the Quran, and hugging your favorite teddy bear.
I am yawning and feeling sleepy already!
